The plan today was to repeat Tuesday's run but better. That meant one mile easy warm-up, five miles at half marathon pace and then one mile easy warm down. The first mile was completed in 8 minutes 39, and having got onto the down's link the real work could begin.
This time the pace was much more consistent than last time, and I settled near enough to target pace that I could think about it less and focus on just running. At one point I even backed off on purpose because I was over heart rate, (as it turns out due to an artificial peak) but by the time I looked again I was back at 7:10 min/mile.
I ended up turning early, as I had a little pain in my calf and didn't want to start walking 3 miles away from home. Fortunately it got no worse, and by running down the middle of the path rather than along the cambered edges I could keep the pain under control. Definitely something to keep in mind for race day.
The five miles was completed in 36 minutes 24 seconds, giving a 7:15 min/mile average and putting me just where I wanted to be. In addition the average heart rate was a nice 183 bpm, which considering the undulating nature of the course I'm very pleased with.
With the work done I jogged the half mile back to the road. 100m short of where I would be stopping I caught my foot on a tree root and almost fell flat on my face. Fortunately I got my other leg in front of me, and so only suffered a jarred knee, it could have been so much worse.
Going forward I've only got 6 workouts before Barns Green. The next three are all easy runs to allow my body to recover and absorb the work I've done up to this point, as these will be done in Guernsey there'll be no posts from me next week. Then I'm doing a 10 mile workout to practice race pace before tapering for the race the following week.
44 miles to go...
Distance: 6.52 miles
Time: 50 minutes 31 seconds
Pace: 07:43 min/mile
Heart Rate: 178 bpm
Map: Here
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